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Kodi mukudziwa kuti pali mitundu iwiri ya vitamini A?
Inde, pali mitundu iwiri ikuluikulu ya vitamini A muzakudya zomwe timadya. Ndikofunikira kudziwa pang'ono za izi. Mwachidule, chimodzi chimachokera ku zakudya za nyama, ndipo china chimachokera ku zakudya za zomera.| Mtundu wa Vitamini A | Magwero ndi mtundu wa ndalama zomwe zalandiridwa |
|---|---|
| Vitamini A yokonzedwa kale | Imachokera ku zakudya za nyama . Mwachitsanzo, chiwindi, mazira, nsomba, ndi mkaka. Chabwino kwambiri ndichakuti imapezeka m'thupi lathu tikangoidya, ndipo imakhala mumtundu womwe umagayidwa mosavuta ndikuyamwa. |
| Provitamin A (monga beta-carotene) | Izi zimapezeka kuchokera ku zakudya za zomera . Mwachitsanzo, kaloti, tomato, mbatata, mapapaya, mango, ndi ndiwo zamasamba zobiriwira. Izi zikadyedwa, matupi athu amazisandutsa vitamini A. |
N’chifukwa chiyani vitamini A ndi yofunika kwambiri m’thupi lathu?
Vitamini A imathandiza thupi lathu kukhala ndi thanzi labwino m'njira zambiri. Tiyeni tiwone zomwe zili.- Kuteteza maso : Vitamini A ndi wofunikira pa thanzi la retina m'maso mwathu, makamaka pa masomphenya ausiku komanso kuwonongeka kwa masomphenya chifukwa cha ukalamba.Izi zimathandiza kupewa kuwonongeka kwa macular komwe kumabwera chifukwa cha ukalamba.
- Kulimbitsa chitetezo chamthupi : Chitetezo chamthupi lathu chili ngati gulu lankhondo lomwe limatiteteza ku matenda . Vitamini A imathandiza maselo a gululi kulankhulana ndi kumenyana ndi majeremusi .
- Ubwino wobereka: Vitamini A imathandiza kwambiri pakubereka mwana wathanzi komanso kuchepetsa kusabereka. Ndikofunikanso kupewa zilema zobereka mwa mwana wosabadwayo panthawi ya mimba .
- Kuti khungu likhale labwino: Ngati khungu lanu nthawi zina limakhala louma, losweka, kapena loyabwa, mwina chifukwa cha kusowa kwa vitamini A. Vitamini A ndi wofunikira pakhungu labwino komanso lowala.
- Kuti ana akule bwino: Ngati ana aang'ono salandira vitamini A wokwanira, kukula ndi chitukuko cha thupi lawo sizingachitike bwino.
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Check Availability →Kusowa kwa Vitamini A ndi Zizindikiro Zake
Monga m'maiko otukuka, kusowa kwa vitamini A sikofala kwambiri m'dziko lathu, chifukwa anthu ambiri amadya zakudya zopatsa thanzi. Komabe, vutoli likhoza kuchitika nthawi zina.Chizindikiro chachikulu komanso choyamba chodziwika bwino cha kusowa kwa vitamini A ndi kusawona bwino usiku (maso amavutika kuzolowera mdima) . M'mawu azachipatala, vutoli limatchedwa (Xerophthalmia).Ngati izi zipitirira, chiopsezo cha matenda a m'mapapo monga chibayo, kutsegula m'mimba, ndi matenda monga chikuku chimawonjezeka. Zingayambitsenso kuchepa kwa magazi m'thupi.
Ndi zakudya ziti zomwe zili ndi vitamini A yambiri?
Mwamwayi, n'zosavuta kupeza zakudya zokhala ndi vitamini A m'malo ozungulira. Njira yabwino kwambiri yokwaniritsira zosowa zanu za tsiku ndi tsiku ndi kudzera mu chakudya.| Mtundu wa chakudya | Kufotokozera |
|---|---|
| Chiwindi | Ndi chakudya chokhala ndi vitamini A wambiri. Komabe, chifukwa chili ndi vitamini A wambiri komanso cholesterol yambiri, sikoyenera kudya kuposa kamodzi pa sabata. |
| Nsomba | Nsomba zamafuta monga salimoni ndi hering'i zili ndi vitamini A wambiri. |
| Mkaka ndi zinthu zopangidwa ndi mkaka | Mkaka, tchizi, ndi yogurt ndi magwero abwino. |
| Zipatso/masamba a lalanje ndi achikasu | Kaloti, mbatata, dzungu, papaya, mango, ndi mtedza zili ndi beta-carotene yambiri. |
| Ndiwo zamasamba zobiriwira zakuda | Zobiriwira monga sipinachi, kale, ndi masamba a collard ndi gwero labwino kwambiri. |
| Mazira | Ndi gwero labwino la vitamini A, losavuta kuwonjezera pa zakudya zanu za tsiku ndi tsiku. |
Kodi ndi bwino kumwa mankhwala owonjezera a vitamini A?
Apa pali chinthu chofunikira kwambiri. Pa avareji, munthu wathanzi amafunika pakati pa ma microgram 700 ndi 900 (mcg) a vitamini A patsiku. Tingapeze mosavuta kuchuluka kumeneku kuchokera muzakudya zopatsa thanzi.Choncho, musamwe mapiritsi a vitamini A kapena zowonjezera zina nokha popanda malangizo a dokotala.Komabe, anthu omwe ali ndi matenda enaake angafunike zowonjezera mavitamini A. Mwachitsanzo, anthu omwe ali ndi vuto la m'mimba monga cystic fibrosis ndi matenda a Crohn angafunike zowonjezerazo pa upangiri wa dokotala chifukwa amavutika kuyamwa michere kuchokera muzakudya. Anthu ena amagwiritsanso ntchito vitamini A ngati mankhwala a ziphuphu, koma palibe umboni womveka bwino wosonyeza kuti imagwira ntchito bwino.
Kodi kumwa vitamini A wambiri kungakhale koopsa? (Vitamini A Toxicity)
Inde, ndithudi.Monga china chilichonse, vitamini A yochuluka ingakhale yovulaza thupi, ndipo ingakhale yoopsa. Timaitcha kuti vuto ili (Hypervitaminosis A). Makamaka ndi vitamini A (Preformed Vitamini A) yomwe imachokera ku zakudya za nyama ndi zowonjezera zomwe zimakhala zoopsa ngati itengedwa mopitirira muyeso.Zizindikiro za Vitamini A Poison:
- Mutu waukulu
- Maso osawoneka bwino
- Kusanza ndi kusanza
- Chizungulire
- Kupweteka kwa minofu
- Khungu louma, losweka, komanso loyabwa
- Kuwonongeka kwa chiwindi
- Kupweteka kwa mafupa
Chenjezo lapadera kwa amayi apakati: Kumwa vitamini A wambiri panthawi ya mimba kungayambitse mavuto aakulu m'maso, mtima, mapapo, ndi chigaza cha mwana. Choncho, musamwe mavitamini aliwonse panthawi ya mimba komanso mukamayamwitsa popanda chilolezo cha dokotala.Komabe, ngakhale mutapeza Provitamin A (beta-carotene) yochuluka bwanji kuchokera ku zakudya za zomera (monga kaloti ndi mbatata zotsekemera), sizingayambitse poizoni woopsa. Komabe, ngati mutamwa mopitirira muyeso, khungu lanu likhoza kusintha mtundu wachikasu ngati lalanje. Izi zimatchedwa Carotenemia''. Sizowopsa, ndipo mukachepetsa kudya zakudya zokhala ndi beta-carotene yambiri, khungu lanu lidzabwerera mwakale mkati mwa masiku ochepa.
Uthenga Wopita Nawo Kunyumba
- Vitamini A ndi michere yofunika kwambiri pa maso athu, thanzi la khungu, komanso chitetezo chamthupi.
- Njira yabwino komanso yotetezeka kwambiri ndi kupeza vitamini A kuchokera muzakudya zachilengedwe (kaloti, mbatata, ndiwo zamasamba zobiriwira, mazira, mkaka).
- Musagwiritse ntchito mankhwala owonjezera a vitamini A popanda upangiri wa dokotala .
- Kuchuluka kwa vitamini A m'thupi (makamaka kwa amayi apakati) kungakhale koopsa kwambiri.
- Ngati muli ndi nkhawa iliyonse yokhudza zakudya zanu kapena zizindikiro zilizonse, onetsetsani kuti mwalankhula ndi dokotala wanu.
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